ADVANCED​​ 4 WEEK MUSCLE BUILDING PROGRAMME

“If you’re trying to achieve, there will be roadblocks. ​​ I’ve had them. ​​ But obstacles don’t have to stop you. ​​ If you run into a wall, don’t turn around and give up. ​​ Figure out how to climb it, go through it, or work around it.” (Michael Jordan)

AIMS:

This programme is developed for someone with weight training experience and a solid foundation of strength.

The programme focusses on building muscle in the full body.

Week 1 - 4

This 4 week plan is a pure hypertrophy phase of training looking to increase muscle size. ​​ The first two lifts in each session will be a stand-alone set, following which a series of supersets will take place. ​​​​ Sessions end with either a CORE or cardio finisher.

There is also a weekly HIIT session to help burn body fat. ​​ Please perform a thorough pulse raise and mobility warm up before starting the session.

Remember the importance of following a thorough warm up and cool down routine for all sessions. ​​ We also recommend completing a regular flexibility programme.

Please consult our disclaimer before starting the programme.

Training​​ Timetable

Week 3

Week 4

Week 5

Week 6

Monday

Resistance 1

Resistance 3

Resistance 2

Resistance 4

Tuesday

Rest

Rest

Rest

Rest

Wednesday

Resistance 2

Resistance 4

Resistance 1

Resistance 3

Thursday

Rest

Rest

Rest

Rest

Friday

Resistance 1

Resistance 3

Resistance 2

Resistance 4

Saturday

Cardio

Cardio

Cardio

Cardio

Sunday

Rest

Rest

Rest

Rest

Resistance 1​​ LEGS/BACK/BICEPS- A and B exercises to be performed as a superset. ​​ 2 minutes rest when moving on to the​​ cycle.

Exercise

Sets

Reps

Rest (seconds)

1 ​​ Deadlift

3

8

120

2 ​​ Seated/Kneeling Lat Pulldown

3

8

120

3A DB Step Up

3

8

0

3B Leg Curl

3

8

120 to next cycle

4A DB Reverse Fly

3

8

0

4B WG Pull Up

3

8

120 to next cycle

5A EZ Bar Bicep Curl

3

8

0

5B BB Bicep Burner Curl

3

5s up 5s down – perform to failure

120 to next cycle

CORE CIRCUIT –​​ 2 to​​ 4 circuits – 60s rest between each

8 x BB Roll Out

30s Side Plank (2 each side)

Resistance 2​​ CHEST/SHOULDERS/TRICEPS- A and B exercises to be performed as a​​ superset. ​​ 2 minutes rest​​ when moving on to the​​ cycle.